Adarq.org

Friday 6th December 2019

band dislocates x20
band thoracic mobility drill on floor (skipped today)
soft tissue work and release session at home
Banded ankle work at home

bodyweight without shoes -  85.5 kg

fasted

BBall practice session - 49 mins
dribble, shooting practice, high intensity moves and layups
A few jumps at the end

ehh vertical back down 2-3 inches, while running jump remains the same - I think it's due to the calorie deficit... I think reactivity is not as a influenced by hormonal changes
Also upper body achey so shooting was kinda bad



Resistance at the outdoor courts

band pull aparts and dislocates to warmup

+ = 30secs rest
Dips - forward leaning - on corner of fence - BW  x8 @RPE 8 +2+2+2

alternating sets - 1.5 mins rest
pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW x8 @RPE 7, x7
inverted row on stair railing - undergrip - explosive - BW 2x6, x8 @RPE 8



---
back at home

started feeling dizzy so broke fast with some nuts

supported ATG split squat BW x10

facing down garage slope, in oly shoes

rotating sets between the squats
front squat first rep paused - 40kg x5

High bar squat all paused - 40kg x5+1 hold at bottom for 10 deep breaths, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1, 115kg x1

80% of e1RM - 3 mins rests - explosive - 105kg 3x3
5 mins rest - AMRAP 105kg x 7 @ RPE 9.5

Squats were hard once again at 80% of e1RM - seems more of an issue at these loads after BBall than with the lighter % sessions.

Didn't think I'd get over 5 reps on the AMRAP set, and the last 2 reps were brutally hard.
I seem to get way more fatigued by the worksets at 80% than at 70-75%, so I will drop the AMRAP next time around, and just do 3x2, as the third set of the 3x3 feels quite a lot harder, despite having reps in reserve.

Also noticed last week the bar sits uneven on my back, it is inclined to the left side... I tried to fix it today, but still no difference.
I think it might be due to the tightness on my left shoulder compared to the right....

<a href="http://www.youtube.com/watch?v=N68ZmEYq0mo" target="_blank">http://www.youtube.com/watch?v=N68ZmEYq0mo</a>


Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 100kg x 6 combos -  3 reps normal, 3 reps hooked grip
Good morning onto toes 55kg x10
front squat support 80kg x10 secs, 100kg x10 secs, 105kg x 40 secs


Rotating between each exercise - 1+ mins rest
+ = 30secs rest
Peterson step ups - leaning forward a bit to activate glutes - barbell -  5 inch +40kg 2x15
high angle single arm row, elbow out 24kg kettlebell - x16@RPE 8 +4+4+4
barbell split leg leg calf raise - rear leg elevated and non working - 40kg  x25 @RPE 9
Wall tib raise - body at 45 degree angle - BW x19 @RPE 9 +5+5+5
Standing single leg raise - lightest band I have - straight legs x12 +4+4
face pull into external rotated overhead press -  lightest band I have - 2x12

One arm loaded carries 24kg kettlebell x 60 secs walk around front yards, each side


released upper traps on loaded bar

stretch



===

3400+ calorie burn for today, not including weights

ate 2700+ calories

could try a slightly lower bar placement

there is quite a range from high bar to low bar

https://www.facebook.com/watch/?v=10155983251348714


<a href="http://www.youtube.com/watch?v=20ZY1zAUS2E" target="_blank">http://www.youtube.com/watch?v=20ZY1zAUS2E</a>

Friday 5th December 2019

Feel surprisingly beat up from yesterday, with some CNS drain
Achey erectors


fasted
----

62 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

band dislocates 2x20
dislocate broom stick stretch x 1min
quad couch stretch x 1.5 mins
various thoracic mobility work


---

20 hour fast
2800 calorie burn

plan to eat 1700 calories

squats help power cleans more than deadlifts do

When I powercleaned 245lbs I could squat 385

for a 300lb powerclean you would need about a 475lb squat

Tuesday 3rd December 2019

Dang I weighed 85.5kg this morning, when I expected to be much heavier from pigging out last night to make calories.
I even had to eat junk food to do it, as 2500 calories over two meals is a lot!

Man when I get back to maintenance, eating 3.5+k calories is going to be hard on training days 
I might have to get fat on rest days, +700 surplus,  and use training days to lean me up when the time comes, to recomp, and stay under 10% BF 

Hints of veins on my forearms and biceps are getting more visible

Achey all over, but don't feel much of a drained feeling, staying away from failure helps.
No major DOMs though.
Minor aches in knees - I think from aggressive peterson stepup load increase.


fasted

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band dislocates and dislocate broom stick stretch
quad couch stretch

----

61 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

feel so much better after walk, knees back to normal just about

---

15 hour fast
2800 calorie burn

ate 3100 calories, whoops...

Monday 2nd December 2019

band dislocates x20
band thoracic mobility drill on floor
soft tissue work and release session at home
Banded ankle work at home

bodyweight without shoes -  86.4 kg

fasted

BBall practice session - 51 mins
dribble, shooting practice, medium intensity moves and layups
A few jumps at the end, mostly standing and 3 jumps onto 20 inch wall

no intensity today so took it relatively easy.
vertical jump is still down 2-3 inches


Resistance at the outdoor courts

band pull aparts and dislocates to warmup

+ = 30secs rest
Dips - forward leaning - on corner of fence - BW  2x5 @RPE 7

alternating sets - 1.5 mins rest
pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW x8 @RPE 7, x6
inverted row on stair railing - undergrip - explosive - BW 3x6 @RPE 7



---
back at home

facing down garage slope, in oly shoes

supported ATG split squat BW x10

rotating sets between the squats
front squat first rep paused - 40kg x5

High bar squat all paused - 40kg x5+1 hold at bottom for 10 deep breaths, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 80kg x1, 100kg x 1, 107.5kg x1

75% of e1RM - 3 mins rests - explosive - 95kg 3x4
5 mins rest - AMRAP 95kg x 10 @ RPE 9

So wearing my knee sleeves bothers my left knee, but when I roll them down, it feels fine, so I only use them to keep my knees warm between sets.
Must be pressing against the patella and grinding the cartilage.....Compression pants are fine.

95kg x10, with a rep in the tank puts my 1eRM around 130kg, 286lbs
Closing on my 140kg goal way ahead of schedule, and over 1.5x BW now.


Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 95kg x 6 combos -  3 reps normal, 3 reps hooked grip
Good morning onto toes 55kg x10
front squat support 80kg x10 secs, 100kg x10 secs, 100kg x 50 secs


Rotating between each exercise - 1+ mins rest
+ = 30secs rest
Peterson step ups - leaning forward a bit to activate glutes - barbell -  5 inch +40kg 2x15
high angle single arm row, elbow out 24kg kettlebell - x12@RPE 8 +4+4+4
barbell split leg leg calf raise - rear leg elevated and non working - 40kg  x18 @RPE 8
Wall tib raise - body at 45 degree angle - BW x16 @RPE 9 +5+5+5
Standing single leg raise - lightest band I have - straight legs x12
face pull into external rotated overhead press -  lightest band I have - 2x12

single leg kneeling deadlift BW x 12
leg lowering ab move - lower back pressed into floor - controlled - BW x12 @RPE 9


released upper traps on loaded bar

stretch



===

3500+ calorie burn for today, not including weights

plan to eat 2600 calories

Sunday 1st December 2019

hips and glutes achey
left knee feeling better

fasted

----

Band dislocates with ext rotation 2x20
Broom dislocate stretch X1 min
Lying shoulder thoracic mobility with band X10 with 10 sec stretch, 40secs on last rep
Bent over band pull aparts with ext rotation 2x12
Lat stretch drill
Reach, roll and lift with dowel X10 with 5 sec hold

----

65 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

stretches

released outer quad

---

21 hour fast
2900 calorie burn

ate 2600 calories

Saturday 26th November 2019

fasted

soft tissue work at home

BBall practice session - 66 mins

dribble, shooting practice, and intense dribble and moves.
A few jumps at the end


stretch

---

18 hour fast
3200 calorie burn

ate 2200